Side Dishes

Kale and Cauliflower Casserole

Description:This is a nice way to add Kale into your meals. This recipe can be a main or a side dish. Kale is a leafy green cruciferous vegetable that is chock-full of essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus. A cup of fresh kale has only about 40 calories but packs almost 3 grams of protein. Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibilityKale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Add the potatoes and cauliflower to a large pot and cover with cold water. Season with a big pinch of salt and bring to a boil. Reduce the heat to a simmer and cook until tender, 15 to 20 minutes. Drain the potatoes and cauliflower in a colander.

Add the chopped leek to a small bowl and cover with water. Let sit and soak for a few minutes to remove all the grit. Drain well and pat dry with paper towels.

Heat the olive oil in a large skillet. Add the leeks and saute until tender, 3 to 4 minutes. Season with salt and pepper. Add the kale and saute until wilted down and softened, about 5 minutes longer. Add the milk to the skillet and bring up to a simmer. Stir in the drained potatoes and cauliflower and mash all together. Stir in the sour cream and Parmesan for some extra flavor. Taste and adjust the flavor as needed. Add the whole shebang to a 2-quart baking dish and dot with the butter.

It's never too late to begin! Recent studies involving mature men and women found that regular weight training improved hip-bone density. Weight bearing exercises significantly improved bone strength, reducing the risk for falls and fractures in later life.

Category: Raw FoodsDescription: Perhaps you thought about raw food snacks but couldn’t come up with any ideas. Staying satisfied between meals is the secret to succeeding in eating raw. The convenience factor plays a major part in this so, be prepared by making snacks ahead of time and never leave home without packing something for the road. Be sure that you have some raw food snacks available while grocery shopping. Also, carry snacks in your car, your gym bag, your office drawer and in handy packets in the fridge. Here is a great snack to try out...

Goji berries grow on an evergreen shrub found in temperate and subtropical regions in China, Mongolia and in the Himalayas in Tibet. They are in the nightshade (Solonaceae) family. Goji berries are usually found dried. They are shriveled red berries that look like red raisins.